Kohlrabi
Brassica oleracea var. gongylodesClinical Encyclopedia
Kohlrabi is a cruciferous vegetable known for its unique bulbous shape and crisp texture. It is low in calories and high in fiber, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Kohlrabi can be eaten raw in salads, steamed, roasted, or stir-fried. Peel the tough outer skin before cooking or eating raw.
Smart Selection & Storage
Choose kohlrabi that is firm, with smooth skin and no blemishes. Smaller bulbs tend to be sweeter and more tender.
Store kohlrabi in the refrigerator in a plastic bag to keep it fresh for up to two weeks.
Myths vs Realities
Healthy Recipes
Kohlrabi and Quinoa Salad
A refreshing salad combining crunchy kohlrabi with protein-packed quinoa and vibrant vegetables, perfect for a light lunch.
- 1 cup cooked quinoa
- 1 medium kohlrabi, peeled and diced
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced kohlrabi, cherry tomatoes, cucumber, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Kohlrabi Noodles with Pesto
A low-carb alternative to pasta, these kohlrabi noodles are tossed in a homemade basil pesto for a flavorful and healthy dish.
- 2 medium kohlrabi, spiralized
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic
- 1/4 cup olive oil
- Salt to taste
- 1. In a food processor, blend basil, pine nuts, Parmesan, garlic, and salt.
- 2. With the processor running, slowly add olive oil until smooth.
- 3. Toss the spiralized kohlrabi with the pesto and serve immediately.
Kohlrabi Slaw with Apple and Carrot
A crunchy slaw featuring kohlrabi, tart apples, and sweet carrots, dressed with a light vinaigrette for a perfect side dish.
- 1 medium kohlrabi, shredded
- 1 large carrot, shredded
- 1 apple, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine shredded kohlrabi, carrot, and apple.
- 2. In a separate bowl, whisk together apple cider vinegar, honey, olive oil, salt, and pepper.
- 3. Pour the dressing over the slaw and mix well before serving.
Stuffed Kohlrabi with Quinoa and Veggies
Deliciously stuffed kohlrabi filled with a savory mixture of quinoa, vegetables, and spices, baked to perfection.
- 4 medium kohlrabi, tops removed and hollowed
- 1 cup cooked quinoa
- 1/2 bell pepper, diced
- 1/2 onion, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1/2 cup vegetable broth
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, bell pepper, onion, cumin, paprika, salt, and pepper.
- 3. Stuff the hollowed kohlrabi with the quinoa mixture, place in a baking dish, and pour vegetable broth around them. Bake for 30-35 minutes.
Kohlrabi and Chickpea Stir-Fry
A quick and nutritious stir-fry featuring kohlrabi and chickpeas, packed with flavor and protein for a satisfying meal.
- 2 medium kohlrabi, sliced
- 1 can chickpeas, drained and rinsed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- 2 green onions, sliced
- 1. In a large skillet, heat sesame oil over medium heat. Add garlic and ginger, sautéing until fragrant.
- 2. Add sliced kohlrabi and chickpeas, stirring frequently for about 5-7 minutes.
- 3. Stir in soy sauce and green onions, cooking for an additional 2 minutes before serving.
Kohlrabi Fritters with Yogurt Dip
Crispy kohlrabi fritters served with a tangy yogurt dip, making for a delightful appetizer or snack.
- 2 medium kohlrabi, grated
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon baking powder
- Salt and pepper to taste
- 1 cup Greek yogurt
- 1 tablespoon dill, chopped
- 1. In a bowl, mix grated kohlrabi, flour, egg, baking powder, salt, and pepper until combined.
- 2. Heat a non-stick skillet over medium heat and drop spoonfuls of the mixture, flattening them slightly.
- 3. Cook until golden brown on both sides. For the dip, mix Greek yogurt with dill and serve alongside the fritters.
Roasted Kohlrabi and Sweet Potato Medley
A hearty and colorful medley of roasted kohlrabi and sweet potatoes, seasoned with herbs for a comforting side dish.
- 2 medium kohlrabi, cubed
- 2 medium sweet potatoes, cubed
- 2 tablespoons olive oil
- 1 teaspoon rosemary
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. Toss kohlrabi and sweet potatoes with olive oil, rosemary, thyme, salt, and pepper in a baking dish.
- 3. Spread evenly and roast for 25-30 minutes, or until tender and golden.
Kohlrabi and Lentil Soup
A nourishing soup featuring kohlrabi and lentils, simmered with aromatic spices for a warm and filling meal.
- 1 medium kohlrabi, diced
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add diced kohlrabi, lentils, vegetable broth, cumin, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
Kohlrabi Tacos with Avocado Salsa
These fresh kohlrabi tacos are topped with a zesty avocado salsa, making for a light and healthy twist on traditional tacos.
- 4 kohlrabi, peeled and sliced into rounds
- 1 avocado, diced
- 1 tomato, diced
- 1/4 red onion, finely chopped
- Juice of 1 lime
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. Grill or roast kohlrabi rounds until tender and slightly charred.
- 2. In a bowl, combine avocado, tomato, red onion, lime juice, salt, and pepper.
- 3. Serve kohlrabi rounds as taco shells, topped with avocado salsa and garnish with cilantro.
Frequently Asked Questions (FAQ)
How do you prepare kohlrabi?
Kohlrabi can be eaten raw or cooked. To prepare, peel the tough outer skin and slice or dice the bulb as desired.
What does kohlrabi taste like?
Kohlrabi has a mild, slightly sweet flavor, similar to a cross between a cabbage and a turnip.
Can you eat kohlrabi leaves?
Yes, kohlrabi leaves are edible and can be cooked like other leafy greens.
How should kohlrabi be stored?
Store kohlrabi in the refrigerator in a plastic bag to maintain freshness for up to two weeks.
Is kohlrabi good for weight loss?
Yes, kohlrabi is low in calories and high in fiber, making it a great food for weight management.
Can kohlrabi be frozen?
Yes, kohlrabi can be blanched and then frozen for later use.
What nutrients are in kohlrabi?
Kohlrabi is rich in Vitamin C, fiber, potassium, and various antioxidants.
How do you eat kohlrabi raw?
Raw kohlrabi can be sliced into sticks or cubes and added to salads or served with dips.